Syrups make everything taste better.
Sadly, most companies put a lot of high-fructose corn syrup and sugar in their syrups to make them more appealing. Consuming this can result in major medical issues like type 2 diabetes, heart disease, and even Alzheimer’s.
But several companies produce syrup of excellent quality that is both scrumptious and good for you.
Top Keto-Friendly Syrups
1. Lakanto Sugar-Free
Maple Syrup
Maple Syrup
Lakanto Maple Syrup is a syrup with a taste similar to maple syrup, but it is suitable for a ketogenic diet as it is sweetened with monk fruit extract. You can’t go wrong with Lakanto syrup to sweeten your keto pancakes and flapjacks, since each serving contains a single net carb.
It uses clean ingredients like:
- Non-GMO Lakanto monk fruit extract
- Natural flavors
- Sea salt
- Purified water
- Natural citrus extract
- Tapioca fiber
Every portion contains five grams of sugar alcohols, two grams of fiber, one gram of net carb and 40 grams of salt. There are also minuscule amounts of vitamin D, potassium, iron, and calcium present.
Once you open Lakanto syrup, it is essential that you refrigerate it right away since it does not have preservatives like typical syrup does. The taste also resembles coffee. If you’re baking a keto cake or sweet treat that has a coconut flavor, use Lakanto syrup to cover it up.
Pros
- It only contains high-quality ingredients
- The coffee taste gives it a unique flavor
- It comes in maple and cinnamon maple flavors
- Lakanto won’t spike blood sugar levels or trigger inflammation
Cons
- The syrup is quite watery and monk fruit sweetener can taste weird at first
2. Mrs. Butterworth’s Sugar-Free Syrup
Mrs. Butterworth’s has a syrup that is high in viscosity and flavor without any sugar, and it is low in calories and carbohydrates. It is easy to obtain because you don’t have to purchase it via the internet. Mrs. You can find Butterworth’s syrup without sugar in the majority of supermarkets in the United States.
This syrup contains ingredients like:
- Sorbitol
- Natural flavors
- Cellulose gum
- Sea salt
One serving of Mrs. Butterworth’s contains 20 calories, with no carbohydrates, fats, or proteins. This product is free of GMOs and gluten, making it an appetizing choice for people on a diet who have celiac disease or a permeable intestine.
77% of customers who bought Mrs. Butterworth’s sugar-free syrup gave it a five-star rating. You’ll find that this syrup doesn’t possess the artificial flavor that is typical of most sugar-free syrups.
Pros
- It’s thick, rich and creamy
- The syrup is kosher
- It’s available at most grocery stores across the US
- It doesn’t have that artificial sugary taste you get with other syrups
Cons
- Mrs. Butterworth’s syrup uses artificial sweeteners
3. Cary’s Sugar-Free Syrup
Cary’s syrup has no sugar but still has flavor from the inclusion of sorbitol and sucralose. Cary’s has been producing maple syrup for more than a century, so they have a great deal of experience in creating delicious syrups.
Many keto dieters might not like sucralose and sorbitol. Research has revealed that sucralose may be linked to changes in blood sugar levels. Sucralose does not have a significant effect on blood sugar levels, since it has a glycemic index (GI) of 0, and sorbitol’s GI is only 9.
Although some people suggest that consuming large amounts of sucralose can increase glucose and insulin levels, this is insignificant when compared to the effects of high-fructose corn syrup. You won’t be consuming large amounts of Cary’s syrup in one sitting.
This syrup contains:
- 15 calories
- 110 mg of sodium
- Five grams of sugar alcohols
- Zero grams of fiber
Many keto dieters are huge fans of Cary’s syrup because it has a similar taste to pure maple syrup. This syrup has a sugary flavour similar to most other syrups, but it does not have any harmful substances.
Pros
- It’s a low-calorie option for those trying to lose weight
- The sodium helps you beat keto flu
- Cary’s syrup tastes just like regular
maple syrup
Cons
- It contains sucralose and sorbitol
4. Choc Zero’s
Maple Syrup
Maple Syrup
ChocZero sweetens its syrup with the same ingredient as Lakanto, monk fruit extract.
While the flavor of monk fruit sweetener can be off-putting at first, you won’t detect it once you become accustomed to it. Monk fruit can help to maintain balanced blood sugar and insulin levels, leading to a feeling of satiety for a longer period of time.
ChocZero is particularly dense compared to other sugar-free syrups because it is not diluted with water during the manufacturing process. It is important to put it in the fridge straight away as it does not contain any damaging preservatives.
One serving of Choc Zero’s sugar-free syrup contains:
- Two grams of net carbs
- 32 calories
- Zero grams of protein or fats
- 15 grams of fiber
- 15 mg of potassium
You may also discover substances such as monk fruit concentrate, soluble corn fiber, and natural flavoring on the tag. You can purchase various tastes such as mango, chocolate, vanilla, blueberry, raspberry and peach syrup.
Pros
- It only contains two grams of carbs
- There are different flavors to choose from
- It’s thick and rich
Cons
- You must use it within 90 days
5. Pyure Organic
Maple Syrup
Maple Syrup
Pyure uses the sugar alcohol, erythritol, instead of sugar.
Organic erythritol has a pleasing flavor, just like xylitol, and provides advantages such as better dental hygiene. A 2016 study showed that erythritol was more successful at avoiding dental cavities and gum irritation than xylitol.
Pyure combines organic stevia extract with erythritol to create a more flavorful blend. Pyure strives to make an all-natural product that has the same flavor as conventional maple syrup and provides a rich texture. One 60 ml serving contains:
- 13 grams of dietary fiber
- 10 grams of erythritol
- Zero grams of fat and protein
Pyure utilizes keto ingredients such as organic soluble tapioca fiber, erythritol, caramel taste and xanthan gum. This syrup is delicious enough to put on your waffles and pancakes.
Pros
- The erythritol fights cavities and gum disease
- Stevia leaf extract gives this keto syrup a unique taste
- It’s a tasty option for weight loss
Cons
- It doesn’t contain fat or protein
6. So Nourished Pancake
Maple Syrup
Maple Syrup
This syrup, tailored to those on the keto diet, has only a single gram of carbs, making it an ideal substitute for those trying to reduce their sugar intake. It has a lot of sodium in it to assist you in dealing with the troublesome keto flu. Nourished makes use of multiple sugar alcohols like erythritol, monk fruit extract, and stevia leaf extract.
This syrup has a maple taste and is made from chicory root fiber, erythritol, cellulose gum, stevia leaf extract, and artificial flavorings.
One serving contains:
- 60 mg sodium
- Six grams of fiber
- Five grams of erythritol
- 20 calories
Pros
- The high sodium content helps beginners fight keto flu
- It only contains 20 calories per serving
- So Nourished uses natural flavoring
Cons
- It doesn’t sell a wide variety of flavors
7. Maple Grove Farms Vermont Sugar-Free Syrup
Maple Grove Farms is the most prominent producer of authentic maple syrup, and they are known to craft delicious sugar-free syrups.
This syrup tastes just like regular maple syrup. Nevertheless, they employ synthetic sweeteners such as aspartame, sucralose, and sorbitol. Although these sweeteners fit within the keto diet, they can have an impact on your well-being.
For example, if you’re sensitive to aspartame, you’ll experience symptoms like:
- Nausea
- Vomiting
- Abdominal pain
- Diarrhea
- Bloating
If you experience any of these signs after ingesting this sugar-free syrup, it is best to stay away from it and choose a healthier option such as Lakanto. A serving of Maple Grove sugar-free syrup contains:
- Five calories
- 55 mg of sodium
- Three grams of total carbs
- Two grams of sugar alcohols
- One gram of net carb
Pros
- You only consume five calories per serving
- It tastes like real
maple syrup
- You can eat a tasty syrup without being knocked out of ketosis
Cons
- It contains aspartame which can affect some negatively
8. Wholesome Yum Keto
Maple Syrup
Maple Syrup
Wholesome Yum has incorporated monk fruit extract and allulose into their sugar-free syrup to give it the flavor and appearance of genuine maple syrup. The taste of allulose is one-of-a-kind as it is derived from dried fruits such as figs and raisins.
It has a taste that is similar to table sugar, but it is only about 70% as sweet. Investigations have determined that ingesting allulose can reduce body fat, the ratio of fat to body mass, and the Body Mass Index. Wholesome Keto syrup can be a great choice for individuals who are wanting to shed some pounds.
It has been discovered that certain people may have an adverse reaction to allulose. Symptoms include:
- Bloating
- Gas
- Nausea
A single portion of Wholesome Yum sugar-free syrup includes 20 calories and two grams of total carbohydrates.
Pros
- It’s 70% as sweet as table sugar
- Allulose can make it easier to lose weight
- It only uses natural sweeteners
Cons
- It can cause bloating, gas and nausea
9. Sugar-Free Maple Syrup
It isn’t particularly attractive to think of consuming low carb pancakes without pouring some delightful maple syrup on top. Maya, the recipe author, claims that the sugar-free version is nearly identical to the original. This recipe yields 8 (2 tbsp) servings.
Pros
- Zero carb which makes it perfect for a keto diet.
- Gluten-free.
- Can be prepared in 10 minutes.
- No chemical after taste.
- Only four ingredients and it uses real maple syrup and erythritol (low carb sweetener).
Cons
- Erythritol can sometimes cause side effects such as bloating, gas, and diarrhea, especially in people with a sensitive stomach. So it’s important to consume it moderately.
The price of the components needed to make this keto syrup can range from $20 to $30 if you don’t have them already. The positive aspect is that you won’t need a lot, so it will last for a longer period of time.
10. Sugar-Free Chocolate Syrup
Most individuals on low carb diets feel the most deprived without the presence of chocolate. Fortunately, there are lots of recipes for low-carb chocolate, such as this yummy sugar-free chocolate syrup created by Lindsey.
Pros
- Has only 3 grams of carbs per serving.
- Quick and easy to make (10 minutes).
- No filler ingredients.
Cons
- Although it’s low carb, it still has 3 grams of carbs per serving and we all know how tempting chocolate can be so it might not be a good choice if you know you’ll get carried away with the chocolate syrup.
If you are purchasing the items for this recipe in small amounts, the expense could be between $30-40.
If you have been adhering to the ketogenic diet for a while, it is likely that you possess some of the required items, like cocoa powder and erythritol, which will consequently lower the total expense. You can also experiment with this recipe by substituting keto chocolate instead of cocoa powder.
11. Low Carb Blueberry Syrup
Lisa has a scrumptious low carb blueberry syrup recipe that goes great on pancakes, ice creams, and other desserts. It won’t take you long to make this keto blueberry syrup; you can have it ready in less than a quarter of an hour and it provides enough servings for ten people.
Pros
- Low carb compared to store bought blueberry syrups.
- No filler ingredients.
Cons
- It has 6 grams per serving (2 tbsp) which is slightly higher than other keto syrups.
12. Sugar-Free Strawberry Syrup
Jessica’s strawberry syrup is made with only natural stevia, and it’s so delicious! This is an excellent addition to pancakes, ice creams, and a range of keto desserts.
Pros
- Low carb and delicious.
- Super easy to make, all you need to is to blend all the ingredients.
- Has only 1 gram of carb per serving (2 tbsp).
- Suitable for those who’re sensitive to erythritol.
Cons
- Uses strawberry flavor and natural food coloring, but you can also make it with fresh strawberries and without any food coloring.
13. Low Carb Vanilla Bean Syrup
Jessica notes that the vanilla bean syrup has the same great taste as a genuine vanilla bean, yet it doesn’t contain high fructose corn syrup or any other additives. This product is useful for adding taste to a variety of dishes, such as Greek yogurt, keto-friendly smoothies, shakes, and frozen treats.
Pros
- Low carb, gluten-free, and vegan.
- Has only 1 gram of carbs per serving.
- Another keto syrup recipe that might be suitable for those who are not a fan of erythritol.
- Lasts longer because it doesn’t require cooking.
Cons
- Nothing notable.
14. Sugar-Free Caramel Syrup
Is there a way to finish this compilation of keto syrups without including a recipe for a low-carb caramel syrup? Here is Paula’s genuine formula which does not include any thickeners. It will take you less than 15 minutes to make, and it will give you 16 tablespoons of servings.
Pros
- Uses allulose as the sweetener and allulose has positive research-backed benefits so far 1, 2.
- Has only 0.5 g of carbs per serving.
Cons
- Allulose is quite expensive compared to other low carb sweeteners; however, the author has stated that you can also use xylitol.
15. Low Carb Ginger Syrup
Melissa has created a one-of-a-kind, flavorful, low-carb ginger syrup recipe. It can be applied to a wide range of items, including beverages such as tea and coffee, as well as treats like cakes and desserts.
Pros
- Only three ingredients and easy to make.
- Low carb.
Cons
- Nutritional information has not been mentioned.
How to Use Keto Syrups in Your Keto Diet
Pancakes, cakes, and desserts
All seven of the keto syrups we’ve discussed can be added as a topping to low carb pancakes and other keto desserts like keto ice cream.
Tea and coffee
The flavor of vanilla, caramel, and ginger would be delicious additions to your keto coffee and tea.
Glaze them on
Brush some on your meat and fish before baking.
Shakes and smoothies
Include a few of your preferred keto syrup in your keto shakes and smoothies.
Side notes
Keto syrup is like the usual sugar-based syrup, except that it is low-carb and usually has almost no carbs in each portion, so it won’t interfere with your ketosis.
Certain sugar substitutes like erythritol may lead to diarrhea, flatulence, and stomach discomfort in certain individuals, so if you have a delicate digestive system, it’s recommended that you stay away from it.
If you want a syrup that can be stored for 3-4 weeks, choose one of the keto syrups that does not require any cooking. This type of syrup will last longer than those that need to be cooked.
